September the 21st is word’s Alzheimer’s day. Alzheimer’s is a form of incurable neurodegeneration, but what happens before one develops a condition that cannot be reversed? That grey area between subtle mental decline and receiving a diagnosis is where prevention takes place.

We live in a toxic world and lead fast paced lives. As a result, we all deal with neurodegeneration to some degree that doesn’t require a diagnosis. However, once a label is established, it’s often too late. Symptoms  can be ignored or can be confused with natural ageing or blamed for having ‘too much on’.  We also live in a world of lifestyle diseases. Disease is a matter of the whole body, therefore all chronic health conditions eventually result in neurodegeneration.

Definition, Signs and Symptoms

Neurodegeneration is the progressive loss of structure or function of neurons (nerve cells), leading to their death. For most people, advanced stages of neurodegeneration like Alzheimer’s are irrelevant. Yet, the symptoms of diminished brain function are experienced by many on a daily basis. They include:

• Failing memory (where have I put my keys/phone? what was I looking for?)
• Inability to focus or concentrate
• Brain fog
• Difficulty retaining new information
• Poor spacial orientation or sense of direction
• Lack of motivation
• Brain fatigue – falling asleep while watching TV, reading, engaging in conversations or any mental work
• Depression, lack of enjoyment
• Anxiety
• Inability to relax, disorganised attention
• Inability to fall asleep in the evening and get up in the morning

Causes

Neurodegeneration can be considered brain inflammation. Initiated inflammatory cascade in the brain is difficult to control, leading to neuronal death. Inflammation is the body’s defense and repair mechanism, therefore it’s not the inflammation itself but its cause that requires addressing. Some of these include:

• Brain injury: concussion, falls, bangs – even the ones you may have forgotten
• Poor digestion, detoxification, gut dysbiosis and the‘leaky gut’ which can lead to the ‘leaky brain’ where the toxic flow from the gut affects brain function
• Cross-reactivity of own tissues with harmful agents (i.e. autoimmunity): antigens tagged by the immune system as harmful, e.g. gluten, virus or gut pathogens, can trigger brain autoimmunity because they share a similar protein sequence with the brain. People usually develop multiple autoimmune conditions at once and it’s very common to see advanced neurodegeneration in people with Hashimoto’s
• Poor oxygen flow to the brain: anaemia, injury, lack of physical activity (cold hands and feet are a sign of impaired brain oxygenation)
• Heavy metal toxicity, e.g. mercury, aluminium, high copper and low zinc: chronic exposure to metals, impaired detoxification and the lack of beneficial microbes that support heavy metal detoxification may cause their accumulation in the brain
• Stress and high cortisol levels: these damage temporal lobes of the brain, which decreases the ability to dampen stress and causes further damage to the area
• Diet rich in carbohydrates: the brain can become insulin resistant like any other tissue. Too much circulating glucose and insulin are damaging to neurons. Unstable blood glucose levels also negatively affect neurotransmitter production
• Nutrient deficiencies: amino acids due to improper protein digestion and absorpion, essential fats, fat soluble vitamins A and D, B vitamins and zinc

Solutions in Mallorca 

Neurodegeneration requires a holistic approach and thorough analysis of the individual causes. Nevertheless, Mallorca has plenty to offer to keep our brains in check, from local produce to endless lifestyle possibilities.

The brain is the hungriest organ, and it’s most efficient fuel source is fat which burns slowly, providing sustainable energy. I recommend increasing the following, all of which are associated with improved brain function:

• Omega 3: specifically DHA: oily fish like sardines, boquerones, anchovies, mackerel
• Arachidonic acid: nuts (especially local almonds), seeds, organic sobrasada de Mallorca
• Choline: eggs from free range chickens, lamb or rabbit’s liver, full fat quality cheeses like Mahon and Manchego
• Antioxidants: a rainbow of seasonal vegetables, fruit, local organic dry red wine, cold pressed olive oil
• Fermented foods: olives, cured hams, goat and sheep’s yoghurt, aged cheeses
• Outdoor physical activity: hiking, walking, swimming in the sea, yoga on the beach, cycling
• Mental stimulation: key for brain plasticity. One of the most effective strategies is practicing what you’re not good at, for example languages or reading maps

Like any other place, Mallorca is also bombarded with processed, pro-inflammatory foods which are a significant driver behind mental decline and are best to be avoided. They include:

• Sugar and glucose syrup: present in most processed foods, even tomate frito
• Industrial vegetable oils, e.g. sunflower oil that is not cold pressed and kept in the fridge. It can even be challenging to find ready-made alioli made with olive oil!
• Cow’s milk and cream: the available products are ultra pasteurised which renders them pro-inflammatory and allergenic. It is best to stick to fermented and aged cow’s dairy
• Wheat: gluten and glyphosate are common neurotoxins. For baked goods, it is best to shop in traditional and artisan bakeries, preferably for leavened bread
• Ready-made minced meat: I have not yet seen packaged minced meat that consisted of meat only. Get yours freshly minced at the butcher’s or mince yourself

The local health food stores can also offer a wide range of brain supporting botanicals and supplements:

• tulsi tea
• gingko biloba
• SAMe
• B vitamins
• phosphatidyl serine
• fish oils, cod liver oil
• zinc
• digestive enzymes and probiotics

 

Always consult a professional for possible interactions, and get your individual needs assessed

 

Written by Maya Flynn

About the author Maya Flynn, founder of www.welcometoglow.com is a functional nutritional therapist, certified GAPS practitioner (Gut and Paychology / Physiology Syndrome) and natural health consultant. Consultations online and in Club De Mar Medical Centre.